Fraser_9to5

[Fraser_9to5]

SHOCK PHASE

15 May

Re-test Vert – 58cm (22.8in)
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Speed Skaters – 3 x 30
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 12

16 May

Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 8

17 May

3 Way Planks – 3 x 90 secs (so 30 secs front/side/side)
Side Crunches – 3 x 20 per side
Lying Leg Raises – 3 x 15
Prone Hyper-extension – 3 x 10

First day was a rest, then into the six week “Shock” phase. One new exercise is split jumps, again i’ve done these many times before. I felt good but not great on the re-test day, I did expect to go higher but didn’t have an idea by how much. The 16th was the first day I felt crap, quite flat in my jumps but I blame my 2am finish at work and insufficient sleep. Today was an ab circuit and I did extra stretching too.

Here’s a snapshot of my latest vert, roughly half a brick higher than last week.

A post shared by 9to5 Strength (@9to5strength) on May 15, 2018 at 6:19am PDT

[Fraser_9to5]

10 May

Rest day. Foam rolling of my back, groin, hamstrings, quads and calves. Tennis ball to find knots in my glutes and golf ball on the sole of my foot. Also hip flexor sofa stretch.

11 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 3 x 15 per leg
180 Squat Jumps – 3 x 10

12 May

Lateral High Jump – 3 x 20
Depth Jump – 3 x 8
Single Leg Box Jumps – 2 x 8 per leg (did too many last week)
Seated Box Jumps – 3 x 8

13 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

Much better second time round, already felt more reactive off the floor and my body was less run-down after the depth jump day. I think improving my technique helped, I was likely too upright when I landed depth jumps and was jarring my lower back. I realised glutes were knackered from the lateral jumping and after the initial tough session they have less DOMS.

I’ve been eating more as i’m very light following a 10 week calorie restriction. This week averaged P144 C220 F93 Cals 2320.

Resting today (14th) then first CMJ re-test tomorrow afternoon and a short video update.

Below are my tuck jumps from Day 5.

A post shared by 9to5 Strength (@9to5strength) on May 11, 2018 at 10:37am PDT

[Fraser_9to5]

9 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

Very thankful today was quite low impact. I had to walk 1/4 mile to a grassy hill near my house, it’s in the middle of a residential area and a bit weird to exercise there but I don’t care. Sprints were so nice, I did 60/100/200m at University and it was great to do something like that again. Abs were simple and the whole session was over quite quickly. Warm up and cool down are taking a lot of time but that’s what’s needed to stay on top of recovery, already looking forward to the rest day!

A post shared by 9to5 Strength (@9to5strength) on May 9, 2018 at 6:55am PDT

[Fraser_9to5]

1 May

Rowing Machine – 500m in 1:40.3 (Drag Factor 140)

Power Clean – 4 x 1 x 50kg, 6 x 1 x 55kg
Clap Pushups – 2 x 10
Alternate Split Jumps – 3 x 12
Around The Square – 3 x 4 laps
Lying Leg Raise – 3 x 15
Hex DL onto toes – 3 x 5 x 100kg
Calf Raises – 3 x 40

Rowing Machine – 500m in 1:38.1 (Drag Factor 150)

2 May

4 rounds of circuit, 2 mins rest:
20 squats
20 squat jumps
20 alternate lunges
20 alt split jumps
10 step ups

3 May

Rowing Machine – 3000m in 15:00

I’m not training Fri-Sun and having done 10km on the rowing machine at the end of last week I needed a longer recovery from that. Today (3rd) I did a relaxed row to get the blood flowing in my thighs and then some static stretching.

I tested my vert this week but didn’t write it down anywhere as it was exactly the same as last week. I will test it again after i’ve done the warm up for day 1 Vert Shock in case there’s any change from this week but I doubt it.

Fri-Sun will be a light warm up and some static stretches, some foam rolling too.

[Fraser_9to5]

23 April

Around The Square – 3 x 4
Speed Skaters – 2 x 15
Tuck Jumps – 10
180 Squat Jumps – 2 x 10
Hex DL (up onto toes) – 6,6 x 80kg, 6 x 90kg
Calf Raises – 3 x 40
Rowing Machine – 3 x 1km (4 mins) – 3:45.5, 3:47.7, 3:57.4

25 April

Lateral High Jumps – 2 x 20
Depth Jump (10 inch) – 2 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 2 x 8
Hed DL (up onto toes) – 6,6 x 100kg
Side Crunches – 2 x 20
Plate Twist 10kg – 3 x 30 secs

26 April

Rowing Machine – 10,000m in 43:12.9

Did exercises from three of the four Vert Shock sessions, need to do the final one next week. Pretty chilled week, need a few days off after trying 10km of rowing. Sore back, arms and legs from that but impressed with my pace.

Food intake P146 C152 F101 Cals 2110 thanks to a lot of beef and lamb. Also tried a 24 hour fast from Friday avo to Saturday avo, managed 21 hrs.

7th May is Vert Shock, can’t wait.

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